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5 Myths About Resistance Training With Weighted Vests

March 2023
OMORPHO TeamSmall weights. Big results.
Man and woman stretching in OMORPHO G-Vest+ weighted vest for a workout.

We’ve written at length about the benefits of wearing a weighted vest like the OMORPHO G-Vest for resistance training and getting more out of your workouts. These attributes are all thanks to MicroLoad, a.k.a. loading your body with small amounts of distributed weight. Overall, resistance training with MicroLoad increases the effectiveness of your workout and helps you realize greater results without changing anything but what you wear.

Understandably, there are some misconceptions about where, why and how to wear a weighted vest. We’re here to debunk the myths surrounding weighted vests because there are many. Ultimately, every person is on a different fitness and training journey, and weighted vests like the G-Vest exist to help you achieve your individual goals. 

Below are some common myths about weighted vests.

1. Weighted vests need to be heavy.

Previously, people believed that weighted vests needed to be heavy to be effective. This is simply not true. The latest biomechanics research supports the idea that MicroLoad helps build power, strength and speed and burn more calories. While other weighted vests on the market exist in the range of four to 40 pounds, the G-Vest comes in five and ten-pound versions (and looks better, too!). According to our Head of Science, Dr. Erin Feser, while there isn’t a strict definition for the ideal magnitude(s) of MicroLoad that one should use, a common suggestion is 0.5 to 5% of one’s body mass range.

2. Weighted vests interfere with mobility.

Unless you’re wearing one of the excessively heavy vests we mentioned above, a weighted vest with MicroLoad will not interfere with your mobility. The G-Vest was designed to support your natural movement, whether you’re doing push-ups, playing a sport, walking or otherwise. It has strategically positioned micro-weights that offer wearable resistance and help you achieve greater results.

3. Weighted vests can’t be used for running or cardio.

In fact, wearing a weighted vest is seen as safer for running than using ankle weights. Wearing an appropriately weighted vest like the G-Vest intentionally increases the challenge of the exercise you are doing, including running or cardio. Over time, the body adapts to acquire greater cardiovascular efficiency. It feels obvious when you take off the G-Vest, as you’re able to perform the same run or exercise at a greater fitness level. 

4. Weighted vests cause injuries.

When fitted to your body, and when doing exercises properly and safely with the recommended weight, the use of a weighted vest like the G-Vest helps you become fitter, faster and stronger in order to avoid injuries. Overuse of any equipment can contribute to injuries, though weighted vests are meant to safely support existing training regimens. In general, weighted vests provide incremental overloading, a tried-and-true method to drive performance adaptations. This method is seen as safe because you are not putting yourself at a high risk of injury or becoming so fatigued that you are making it difficult for your body to recover.

5. Weighted vests ruin your posture.

When you put on a vest like the G-Vest, your muscles adapt and work to maintain and improve your stance. Over time, wearing a weighted vest helps you achieve greater balance by also increasing your awareness of your posture. 

When introducing added weight to your workout regimen make sure to do so safely and to give your body the necessary time to properly recover following activity.   

Subscribe to the OMORPHO newsletter for more stories like this, including How A Weighted Vest Can Improve Your Personal Fitness.

There are lots of misconceptions about where, why and how to wear a weighted vest. We’re here to debunk the myths surrounding weighted vests because there are many. Overall, resistance training with MicroLoad™ increases the effectiveness of your workout and helps you realize greater results without changing anything but what you wear.

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Woman sitting on bench post workout wearing OMORPHO g-tights weighted leggings and long sleeve g-top weighted workout shirt.

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